WED 12/4/24 WOD

Warm Up - 3 sets:  :30 row, bike, or ski - 15 band pull-aparts - 10 scap pull-ups - 5 strict dumbbell presses/arm with a :03 pause at the top – Use a light dumbbell - 1 set:  :30 row, bike, or ski - 10 up-downs - 10 dumbbell deadlifts/arm - :30 row, bike, or ski - 10 burpee (step up on the burpee before jumping over the dumbbell) - 5 dumbbell sumo deadlift high pulls/arm - :30 row, bike, or ski - 10 burpees over the dumbbell - 10 dumbbell snatches/arm (workout loading) -

WOD – Open 24.1
21 dumbbell snatches, arm 1 L3-50/35# L2-40/25# L1-30/15#
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

For Time
– Time cap: 15 minutes

Strength Cycling – Power Snatch – 3 reps – 10 Min EMOM (Light weight touch and go)

Post WOD - 1:00 foam roll upper back - :30 pec stretch/side